Behind the Mediterranean Diet

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Do you enjoy the fresh foods you taste on your Greek vacation? The fresh salmon that touches your pallet, the fried eggplant with a side of flatbread. Well, bring these favorite foods home by learning the Mediterranean diet. The Mediterranean diet is exactly how it sounds – diet food inspired by the Mediterranean Sea. To make things better, it was ranked as the number one diet according to the U.S. News and World Reports because it includes low-fat and highly processed foods. This plant-based diet incorporates the traditional flavors and cooking methods from regions like Greece, Italy, and Turkey. Lee Journals breaks down the pros and cons of the Mediterranean diet.


The main pro for starting a Mediterranean diet is reducing the risk of heart disease and stroke, Mostly because the diet consists of low cholesterol foods that ensure a healthier diet. While the American diet contains high saturated foods like burgers and pizzas, the Mediterranean diet focuses on iron-infused foods like fish and vegetables. Having low-saturated foods lowers the chances of heart disease. Another benefit is having lower cholesterol levels. Olive oil provides monounsaturated fat, which lowers total cholesterol and low-density lipoprotein.

Fatty fish like mackerel, herring, sardines, albacore tuna, and salmon are rich in omega-3 fatty acids. Wine is also a popular delicacy paired with the main course. Other food options for this diet are herbs and spices, whole grains, unprocessed soy, beans and legumes, eggs, and poultry. For breakfast try a Peanut Butter & Chia Berry Jam English Muffin. Lunch: Zuppa di Pesce e Frutti di Mare (Mediterranean Seafood Soup). Dinner: Greek Chicken with Tzatziki Sauce.


Even though the Mediterranean diet is one of the top diets in the country, the diet is low in protein. Some people may need additional guidance with maintaining this diet because studies need completion. The Mediterranean diet won’t be recommended for people with diabetes because the diet may be high in carbohydrates. This is because fruits and vegetables offer a lot of carbohydrates to take in. Diabetic patients need to eat a consistent amount of carbohydrates so their sugar won’t spike. Cooking this food can vary because of the strategic recipes included. 

Final Thoughts

If you’re into Southern European cuisines, then the Mediterranean diet is right for you. This food doesn’t have to be limited to people who only want to eat plant-based foods, it can be for the whole family. The diet can work for all global tastes. Do more research to make sure the Mediterranean diet is right for you. You can have fun experimenting with different Greek or Italian recipes to choose from. The possibilities are endless.

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